Namaste everyone.
Now today I come to you with a tutorial tips and tricks or secrets that will help you to master double pigeon pose or agnitambasana or firelock pose or angle to knee pose.
Much more effectively.
See you on the mat.
Before I share you the tips,
Let me show you what the double pigeon pose or Agnitambasana look like.
Do you see that?
This is what.
.
.
Is double pigeon pose.
It's a pose that will help you to for more from your hip.
Rotator your piriformis muscles I personally feel like this is more advanced pose for more like advanced practitioners who are ready to Like,
Can I get more out from.
.
.
The hip stretch poses when other poses start to feel like I don't quite get a lot of it.
Okay,
Now the tips.
Are this.
When you get into the post,
So as you can see,
You actually.
.
.
Want to stack the shins of your legs on top of one another,
Right?
So let's say when you start with the bottom leg,
You make that short.
I mean the shin of your leg parallel to the short side edge of your mat and then the top leg is you use the little toe side edge of your mat.
Foot places right on top of the knee.
Now if you feel a little tight to go into it.
The best way to go into it is like.
Listen,
My.
.
.
Bottom leg is my left leg.
So I'm gonna lean into my left hip and have the right hip lifted so then I can land the little toe side edge of the right foot on that left knee very comfortably.
And then when I am about to stab the right shin on top of the left.
I am actually going to rotate the inner thigh in and back.
At the same time,
Do you see my chest what happening?
Is actually going forward.
So I'm arching my back by getting the hip back and getting the chest forward.
However,
The very important key is that the inner thighs have to rotate.
In and back at the same time but you can see so much easier now for me to get that leg.
On top the right leg on top of the left leg so that one of the tips So rotate the inner thigh in back.
And you're arching your back.
And slowly bring the right leg on top of the left leg.
So feel the arching and the rotate big,
Really big.
Now the other tips that will help.
To make that feeling even much more stronger and make the top leg to stack even more closer to the bottom leg at one point.
You use the heel of your palms,
Presses at the ball of your feet.
And do exactly the same action but with some help.
The heels of your palms into the ball of the feet and then you resist it by kicking your feet into that and start to rotate your inner thigh in and back.
And bring your chest forward.
So you're arching your.
.
.
But then at some point,
When you feel this big hip opening already.
Now draw your course in and up and away from the floor.
Like to counterbalance the arch of your back.
For a little bit you don't want to add your back a hundred percent it needs to have that course in With the.
Arching of your back.
So what do we call that?
That is the balanced action which we need to cultivate.
All the time in the yoga practice and as you can see i have this pose already some of you can just stay right here right and if you can go further now you get your palms away from the feet and see if you can hold that action.
Of the rotation off the thighs,
Ascending the hips back Just go forward the course in by itself.
If you cannot do that,
Have your hands on to the feet and keep pressing that.
And you're going to slowly.
.
.
Send your chest closer and closer to the leg.
The more your chest goes down.
Do you know what that means?
It means that the more intensity of your hip a una rotator Especially the hip periformis muscle that we are targeting is going to be more intense.
And when you can go really deep,
Some of you can now.
It feels almost like you're relaxing.
Very interesting,
Inhale come up.
Now the feeling of the stretch is going to be on the leg on top.
And when you come out,
You can roll into the left once again.
And come out from it.
Why don't we do the other side?
So right legs down,
Right?
The shin parallel toward the short side edge of the mat and halve the weight onto your right hip.
Left.
And the leader toe side is your left foot onto your right knee and you start to rotate your inner thigh in and back and arch your back and send your chest forward.
And start to move your chest more forward and toward the floor.
Rotate the inner thigh in and back.
Just go forward and toward the floor.
Don't forget to breathe.
Now it's right here.
I am really close to my feet.
So you used.
So you check with your body.
The heels of the palms press is at the ball of the feet and you push it in.
Take a deep breath.
And then kick your feet into the palms and do that exact action.
Roll the inner thigh in and back.
Add your back forward and Now it's going to go toward the floor and at the end draw your horse in,
Up and away from the floor and length out through the crown of your head.
And if you go really close to the floor you can have your forearms down towards the ground but the action of your leg which is a rotation.
The length of the spine,
The corridor draw in and up.
From the floor,
It still happened without,
Of course.
Anybody can see it.
And then inhale,
Come up and aware,
Right?
Your right leg is on the bottom,
Lean away from the leg and you can see my left leg start to lift and then roll on to the right.
And then come out from it safely.
I have been doing these tips for so many years.
I know that it's really helped.
Me to get into this double pigeon pose or Agnetumbasana with actually more power feel safe and i can feel like i get more out from it Without.
The fear that I am going to injure.
Give it a try.
Let me know what you think.
And I hope to see you in the next video,
Everybody.
Namaste.
